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Start by lowering your daily alcohol consumption by 10 percent. If you regularly consume 20 units of alcohol per day, consider dropping this to 18 units. Continue drinking at this lowered level for four days, then attempt to reduce your intake by an additional 10 percent. A range of computerised, web-based, and mobile apps have been developed to support people cutting back or quitting alcohol. The benefit of these apps is accessibility, but the outcomes are modest and they seem to work best in conjunction with professional support.
- Treatment should address more than just your alcohol abuse.
- A native of Tucson, AZ., Lexi is happily married and mother to her newborn, Otto.
- After 3 months without alcohol, you may experience better mental clarity, improved liver function, and reduced inflammation.
- I use writing as my personal therapy when something is troubling me and I need to think.
While it may seem like a simple choice for those not experiencing it, for those who depend on alcohol it is a difficult mental battle every step of the way. Of course, not all people have the same pattern of alcohol use. For some, the issue may not be daily, heavy drinking, but a pattern of binging on certain evenings or weekends. Try setting non-drinking days, keeping a diary of how much you consume, or even getting your own digital breathalyzer to help you track how much you’ve been drinking.
Is your “lite” beer light in alcohol?
If you’re going to quit by yourself, start by having a plan. Know what your drinking triggers are, and avoid them for a period of time. Spend time coming up with some coping strategies for https://ecosoberhouse.com/ alcohol cravings, and self-care ideas for days when you feel depressed or uneasy. Write down some reminders and work some rituals into your day that let you touch base with yourself.
- If a person is ready to quit, but needs support, the process is still long and complicated.
- If you’re in early recovery, you’ll want to stay away from any situation where alcohol or drugs are involved for some time.
Fear is powerful, but fear alone is inadequate.You also need a reason that will help keep you from having relapses, dealing with withdrawal, and staying committed to your goal of sobriety. A healthy fear of the consequences is important, but tips to quit drinking using them alone to curb your alcohol consumption has another serious drawback. We tend to gauge how we should behave by our environment. By this metric, it’s easy to justify consuming alcohol to excess because so many people are doing it.
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Spending time with people who understand exactly what you’re going through can be very healing. You can also benefit from the shared experiences of the group members and learn what others have done to stay sober. Keep a record of your drinking to help you reach your goal. For 3 to 4 weeks, write down every time you have a drink and how much you drink. Reviewing the results, you may be surprised at your weekly drinking habits.
- You’ve decided that you want to stop drinking alcohol.
- By eliminating alcohol from the equation, you can better understand your mental health and determine what it is you need to feel your best.
- Those people with a history of chronic, heavy, daily drinking .
- If you’re thinking of cutting back, this can be a great way to test things out, or get started on your journey.
- His previous roles within the organization include Admissions Specialist, Counselor, Director of Utilization Review and Discharge Coordinator.